learning to eat, cook, and live healthier one day at a time.

Tag Archives: whey protein

It was another snowy morning in Sioux Falls.



I have Mondays off and normally I like to take advantage of the extra time by going for a long run. I glanced out my window to check out the weather conditions this morning. The snow didn’t completely¬†cancel my running plans, but the freezing temps did. It was in the high teens this morning with wind chills in the single digits.

Once my running plans were thrown out, I settled on incorporating some extra cardio into my leg workout that I had planned for later in the day. I usually hate doing cardio too close before, or immediately after a leg workout since my legs usually turn into jelly on leg day. I figured tacking on 15 minutes of HIIT on the treadmill as a warm up, and 15 minutes on the elliptical as a cool down would be a safe bet. Worked like a charm!

Last night I had the baking bug. I’m really trying to stay away from too many sweets this week since my birthday is this weekend, and I know I’ll be celebrating with a cake or two. Instead of whipping up some traditional cookies, I opted for a healthier little experiment.

Chocolate Chip Pumpkin Protein Muffins




  • 1/2 cup whole wheat flour
  • 2/3 cup vanilla protein powder
  • 1 1/4 cup granulated splenda or other sweetener
  • 1/2 can canned pumpkin
  • 2 egg whites or egg beaters
  • 1/3 cup nonfat plain greek yogurt
  • 1/3 cup orange juice
  • 1 tsp baking soda
  • 2 tsp pumpkin pie spice
  • 3 TBS sugar free chocolate chips or regular chocolate chips
  • 3-4 TBS water


  • Preheat oven to 350 degrees fahrenheit
  • Combine eggs, pumpkin, orange juice, greek yogurt, and splenda. Beat until well combined
  • Add flour, protein powder, baking soda, pumpkin spice. Mix until well combined
  • Add water to create smoother consistency
  • Fold in chocolate chips
  • Pour equal amounts into greased muffin pan. If using liners, lightly grease liners as well.
  • Bake 20 minutes
  • Let cool 10 minutes before removing from muffin pan




These little guys are so good! I was expecting them to have a spongier texture, like most things made with protein powder usually have. However, they came out dense like typical muffins. I might try making them with craisins or nuts instead of chocolate chips next time.


Happy Friday!

Even though Friday is technically my Thursday since I work Saturdays, I still feel like Friday signals the homestretch to my week.  This morning began with a 30 minute cardio workout that consisted of some HIIT and steady state cardio.

  • minutes 1-10: run at 7.8 mph for 2 min, walk at 3.5 for 1 min
  • minutes 10-20: run at 8.5 for 1 min, walk at 3.5 for 1 min
  • minutes 20-30: elliptical at level 5 resistance

Short and sweet!

Then it was onto breakfast — Pumpkin French Toast




  • 2 slices sara lee 45 calorie wheat bread
  • 2 servings liquid egg whites or egg beaters
  • 1/3 scoop vanilla whey protein
  • 2-3 TBS canned pumpkin
  • 1/2 tsp pumpkin pie spice
  • fruit or syrup for topping


  • whisk egg whites, protein, pumpkin, and spice in a bowl
  • spray a large skillet with cooking spray
  • dip bread into egg mixture, coating both sides well
  • cook each side over medium-high heat for about 3 minutes
  • top with anything you want!



I topped my french toast with sliced bananas, frozen blueberries that I heated, Walden Farms pancake syrup, and PB2. Hit the spot!

I had the opportunity to visit the Autumn Festival Arts & Crafts Fair for one of my assignments today. This was not your typical crafts fair, let me tell you. It took up the entire ballroom space at the Sioux Falls Convention Center, and featured more than 350 vendors from around the country.

After briefly interviewing the event coordinator, I told her I would love to come back on Sunday during my day off to actually explore the fair. She was kind enough to give me two VIP passes for the weekend!

2013-10-25 12.44.15

I have a feeling I’m going to score some early Christmas presents this weekend.

After working through the rest of the day, I made my way home for a dinner I had been dreaming about all day: Flatout Pizza



For those of you who are not familiar with Flatouts, they are one of the most versatile foods I know of. I use them as tortillas, wraps, tortilla chips, and obviously pizza crusts. By simply heating them in the oven at 400 degrees for about 8 minutes, you can get them to a nice thin crust pizza texture.

Tonight, I topped mine with a ricotta-tomato sauce base, fresh spinach, turkey sausage, and fat free mozzarella.



Flatouts. Check ’em out!

Beetlejuice is on ABC Family, so I know what I’m doing with my night!




I have a little treat to share on this rainy November day!

Think it looks strange and gross? Think again. I make my signature protein “cakes” a few times a week. Lately, I’ve been making a little pumpkin pie version. I was planning on sharing that recipe today, only to discover that I am completely out of canned pumpkin! Such a travesty, right? So, I improvised. This banana cake is low carb, high protein, sugar free, and takes about 2 minutes to make, including prep time!


  • 3/4 scoop vanilla whey protein powder
  • 4 tbs liquid egg whites, or about 1 1/2 egg whites
  • 1 tbs fat free plain greek yogurt
  • 1 tbs sugar free banana pudding mix (just the powder)
  • pinch of splenda and cinnamon


Combine all ingredients in a shallow bowl and microwave for one minute. If you have a high powered microwave, the time may be a bit less. Just keep an eye on it. The cake will start to rise after about 30 seconds. Be careful not to overcook, or it will become dry and chewy. A little moisture is good!

And that’s it!

yummy yummy

It’s delicious as is, but I topped mine with a dollop of light cool whip.

See the runnyness? It tasted like banana cream…mmmmm

Next up, I’m going to try it out with pistachio pudding mix. Or butterscotch? Oh, the possibilities!

Today’s Workout

I had such a great workout experience this morning. I’m currently doing a three week plan that involves a lot of intervals. Saturdays are usually the only days I have to really take my time with my workouts, so I took advantage of the opportunity this morning.

I began with a run down to the lake. Once I hit 2.5 miles I stopped and completed the following circuit:

  • 25 squats
  • 25 squat pulses
  • 20 lunges (each side)
  • 40 calf raises
  • 20 fire hydrants (each leg)
  • 20 hamstring curls (each leg, on all fours)
  • 20 kickbacks

(repeat 2x)

After my circuits, I hit the pavement and completed the 2.5 mile run back to my apartment! It felt so nice to be outside this morning. It’s in the sixties in Chicago today, which is abnormally warm for November. Being outside really motivated me. I was shocked to see my average pace was around 7:30 per mile during my runs both to and from the lake. Wowie!

The rest of the day is going to include a ton of cleaning, and then dancing at the DePaul Women’s basketball game tonight! Go Blue Demons! Mike and I are doing date night tomorrow night, so hopefully I’ll have some indulgent food photos to post on here.

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